Team Alan Cao

Coach
Alan Cao

9 Weeks to prepare you as best as possible for your next Hyrox !

You'll find:

2 Strength session each week (Upper & Lower)

1  Running interval session

1 Compromised running session

Additional sessions on ergometers

9 Weeks included :

Week 1:  Testing Week

Week 2-3-4: Block 1

Week 5: Deload Week 

Week 6-7-8 : Block 2

Week 9 : Taper Week

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
- Barbell- Dumbbells-KB-Sled- Ski / Row / Bike
sample week banner image
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

Prep

A

Drills for runners

2km easy jog warm-up 3 sets of Running drills : A-skip x20m B-skip x20m C-Skip x20m Ankling x20m Straight leg x20m Fast leg x20m

Conditioning

B

5km Run

Perform a 5k Run on track

C1

Running

1 x 1000

C2

post running stretch routine

Monday
Week 1 Day 2

Prep

A

Full body strength WU

5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats

B

Bench Press

C

Deadlift

Conditioning

D

2km Row

Perform a 2k Row as fast as possible

Tuesday
Week 1 Day 3

Conditioning

A

Base endurance

Choose one option : Run 50-60min @Zone 2 (65-70% Max heart rate) Bike 60-90min @Zone 2 (60-65% Max heart rate ) Ski & Row 10 x 3min Row + Ski @Zone 2 (60-70% Max heart rate)

Wednesday
Week 1 Day 4

Prep

A

Full body strength WU

5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats

B

Back Squat

C

Overhead Press

D

SkiErg

1 x 2000

Thursday
Week 1 Day 5

A

Foam rolling recovery

Friday
Week 1 Day 6

Prep

A

Hyrox Warm-up

3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups

Conditioning

B

Saturday shoutout - 1

15min AMRAP 1K Run 50m Sled push @race weight 50 Wall balls @race weight Max distance run with remaining time 3min Rest 15min AMRAP 1K Run 50m Sled pull @race weight 200m Farmer Walk @race weight Max distance skierg with remaining time 3min rest 15min AMRAP 1k run 80m BBJ 50m Lunges @race weight Max distance row with remaining tile

Saturday
Week 2 Day 0
9-Week Specific Prep Phase